Foods

Numbers are per 100g unless the row's price says otherwise (e.g. "per egg"). Calories marked ≈ are computed from protein/carbs/fat, not read off a label. Macros come from my own Malaysia grocery shopping, not independently verified. Vitamins and minerals, where present, are cited to USDA FoodData Central (per-food FDC id shown in the "Micronutrient source" detail) — not every food has every nutrient researched yet. This is a personal reference, not nutrition advice.

52 of 52 foods

100% cocoa powder	Pantry & Condiments	22.9g	10.7g	11g	≈233	—	RM0.47 / 5g
99.9% dark chocolate	Snacks & Nuts	14g	20g	43g	≈523	—	RM0.58 / piece
Almonds	Snacks & Nuts	21g	22g	49g	≈613	—	~RM0.60 / 15g
Apple	Produce	0.3g	14g	0.2g	≈52	36	~RM1.50 / piece
Avocado	Produce	2g	8.5g	15g	≈160	—	RM2 / 100g
Banana	Produce	1.1g	23g	0.3g	≈96	51	RM0.56 / piece
Black sesame oil	Pantry & Condiments	0g	0g	100g	≈900	—	~RM7.20 / 100ml
Black sesame paste	Pantry & Condiments	17g	15g	55g	≈597	—	~RM3.50 / 100g
Black sesame powder	Pantry & Condiments	18g	23g	50g	≈614	—	RM1.1 / 10g
Broccoli	Produce	2.8g	6.6g	0.4g	≈34	—	~RM0.50 / serving
Brown rice, cooked	Grains	2.6g	23g	0.9g	≈111	50	~RM0.36 / 100g cooked
Canned tuna, drained	Protein	26g	0g	1g	≈116	—	RM3 / 100g
Cheese slice	Dairy	18g	4g	25g	≈313	—	~RM0.8 / slice
Cherry tomato	Produce	0.9g	3.9g	0.2g	≈18	—	RM1.4 / 100g
Chia Seeds	Snacks & Nuts	16.5g	63.8g	30.7g	≈598	—	RM0.37 / 10g
Chicken breast, raw weight	Protein	23g	0g	3.6g	≈124	—	~RM1.5 / 100g
Creatine Monohydrate	Supplements	—	—	—	—	—	~RM0.30 / 5g
Dory fillet, raw weight	Protein	15g	0g	2g	≈78	—	~RM2.20 / 100g
Egg	Protein	13g	1g	11g	≈155	—	RM0.23 / egg
Firm tofu	Protein	8g	2g	4.8g	≈76	—	RM0.67 / 100g
Frozen blueberries	Produce	0.7g	14g	0.3g	≈62	53	~RM2.60 / 100g
Frozen strawberries	Produce	0.7g	7.7g	0.3g	≈33	40	~RM2.60 / 100g
Greek Yogurt	Dairy	9g	11.6g	1.5g	≈96	11	RM1.67 / 100g
Honey	Pantry & Condiments	0.3g	82.4g	0g	≈304	61	~RM5.60 / 100g
Indian mackerel	Protein	20g	0g	8g	≈152	—	~RM1.20 / 100g
Kelp/potassium iodide tablet	Supplements	—	—	—	—	—	~RM0.30 / tablet
Lettuce	Produce	1.4g	2.9g	0.2g	≈15	—	~RM0.50 / serving
Magnesium Glycinate	Supplements	—	—	—	—	—	~RM0.83 / capsule
Matcha powder	Pantry & Condiments	1g	1g	0g	≈8	—	~RM1.5 / serving
Onion / garlic / ginger	Pantry & Condiments	1.5g	9g	0.3g	≈40	—	~RM2.00 / 100g
Pasta, dry	Grains	13g	75g	1.5g	≈371	50	RM1 / 100g
Peanut butter	Pantry & Condiments	25g	20g	50g	≈588	—	~RM3.00 / 100g
Peeled shrimp, raw weight	Protein	20g	0g	1g	≈89	—	~RM3.80 / 100g
Pistachio, shelled pieces	Snacks & Nuts	20.2g	27.2g	45.3g	≈560	—	~RM6.50 / 100g
Pork collar / shoulder blade	Protein	17.4g	0g	12.4g	≈186	—	—
Pork loin	Protein	21.3g	0g	8.3g	≈166	—	—
Potato	Grains	2g	17g	0.1g	≈77	78	~RM0.33 / piece
Pumpkin seeds	Snacks & Nuts	30.2g	10.7g	49.1g	≈559	—	~RM8.00 / 100g
Red/yellow bell pepper	Produce	1g	6g	0.3g	≈31	—	~RM1.50 / 100g
Rolled Oats	Grains	13.5g	68g	6.9g	≈388	55	~RM0.99 / 100g
Salmon, raw weight	Protein	20g	0g	13g	≈197	—	~RM4.50 / 100g
Sesame paste / tahini	Pantry & Condiments	17g	21g	54g	≈595	—	~RM3.50 / 100g
Skim milk	Dairy	3.4g	5g	0.1g	≈35	32	~RM1.4 / 200ml
Soy protein isolate	Protein	88g	2g	1.5g	≈374	—	RM3 / 100g
Sweet corn, cooked	Grains	3.4g	21g	1.5g	≈96	52	~RM0.65 / 100g
Taiwanese sausage	Protein	14g	10g	24g	≈312	—	RM1.4 / link
Tempeh	Protein	19g	9g	11g	≈211	—	~RM1.00 / 100g
Walnuts	Snacks & Nuts	15g	14g	65g	≈701	—	RM3 / 100g
Whey protein powder	Protein	80g	10g	3g	≈387	—	RM4.78 / scoop
White rice, cooked	Grains	2.7g	28g	0.3g	≈126	73	~RM0.29 / 100g cooked
Whole milk	Dairy	3.2g	4.8g	3.2g	≈61	30	~RM1.4 / 200ml
Wholemeal bread	Grains	12g	43g	3.5g	≈252	74	RM0.21 / slice